Lose weight, eat well and feel great with this easy 7-day weight loss meal plan. This simple 1,500-calorie diet plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer. Browse More: Weight-Loss Diet Recipes The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way! Ready to get healthy? Check out the Cooking Light Diet to learn more. a collage of some of the meals featured in the 7 day diet meal plan with a daily caloric intake of 1500 calories Credit: EatingWell How to Meal Prep Your Week of Meals: Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6. See More: Healthy Weight Loss Meal Plans a graphic showing the 7 day weight loss meal plan with a caloric intake of 1500 Day 1 6859259.jpg Breakfast (387 calories) 2 servings Baked Banana-Nut Oatmeal Cups1 clementine A.M. Snack (190 calories) 1 medium apple, sliced1 Tbsp. peanut butter Lunch (325 calories) 1 serving Veggie & Hummus Sandwich P.M. Snack (105 calories) 1 medium banana Dinner (507 calories) 1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium Day 2 Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce Breakfast (387 calories) 2 servings Baked Banana-Nut Oatmeal Cups1 clementine A.M. Snack (192 calories) 1 oz. Cheddar cheese1 hard-boiled egg Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (95 calories) 1 medium apple Dinner (495 calories) 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce1 serving Oven Sweet-Potato Fries Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium Day 3 easy salmon cakes with dressing Breakfast (387 calories) 2 servings Baked Banana-Nut Oatmeal Cups1 clementine A.M. Snack (95 calories) 1 medium apple Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (201 calories) 1 medium banana1 Tbsp. peanut butter Dinner (475 calories) 1 serving Easy Salmon Cakes over 2 cups baby spinach1 (2-inch) piece whole-wheat baguette Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium Day 4 Chicken & Cucumber Lettuce Wraps with Peanut Sauce Breakfast (393 calories) 1 serving Muesli with Raspberries1 medium banana A.M. Snack (78 calories) 1 hard-boiled egg sprinkled with a pinch each of salt and pepper Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (188 calories) 1/2 cup raspberries1 oz. dark chocolate Dinner (521 calories) 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium Day 5 Mediterranean Ravioli Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (192 calories) 1 oz. Cheddar cheese1 hard-boiled egg Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (210 calories) 1 medium banana1 Tbsp. peanut butter Dinner (454 calories) 1 serving Mediterranean Ravioli with Artichokes & Olives Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium Day 6 6349105.jpg Breakfast (393 calories) 1 serving Muesli with Raspberries1 medium banana A.M. Snack (200 calories) 1 medium apple1 Tbsp. peanut butter Lunch (360 calories) 1 serving Veggie & Hummus Sandwich1 clementine P.M. Snack (78 calories) 1 hard-boiled egg sprinkled with a pinch each salt and pepper Dinner (465 calories) 1 serving Curried Sweet Potato & Peanut Soup1 (2-in.) slice whole-wheat baguette Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium Day 7 spinach-artichoke-dip-pasta Breakfast (285 calories) 1 serving “Egg in a Hole” Peppers with Avocado Salsa A.M. Snack (95 calories) 1 medium apple Lunch (345 calories) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (220 calories) 1 cup raspberries1 oz. dark chocolate Dinner (556 calories) 1 1/2 serving Spinach & Artichoke Dip Pasta Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium
Lose weight, eat well and feel great with this easy 7-day weight loss meal plan. This simple 1,500-calorie diet plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.
Browse More: Weight-Loss Diet Recipes
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!
Ready to get healthy? Check out the Cooking Light Diet to learn more.
a collage of some of the meals featured in the 7 day diet meal plan with a daily caloric intake of 1500 calories Credit: EatingWell
How to Meal Prep Your Week of Meals:
Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.
See More: Healthy Weight Loss Meal Plans
a graphic showing the 7 day weight loss meal plan with a caloric intake of 1500
Day 1
6859259.jpg
Breakfast (387 calories)
2 servings Baked Banana-Nut Oatmeal Cups1 clementine
A.M. Snack (190 calories)
1 medium apple, sliced1 Tbsp. peanut butter
Lunch (325 calories)
1 serving Veggie & Hummus Sandwich
P.M. Snack (105 calories)
1 medium banana
Dinner (507 calories)
1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice
Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium
Day 2
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
A.M. Snack (192 calories)
1 oz. Cheddar cheese1 hard-boiled egg
Lunch (344 calories)
1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (95 calories)
1 medium apple
Dinner (495 calories)
1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce1 serving Oven Sweet-Potato Fries
Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium
Day 3
easy salmon cakes with dressing
A.M. Snack (95 calories)
P.M. Snack (201 calories)
1 medium banana1 Tbsp. peanut butter
Dinner (475 calories)
1 serving Easy Salmon Cakes over 2 cups baby spinach1 (2-inch) piece whole-wheat baguette
Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium
Day 4
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Breakfast (393 calories)
1 serving Muesli with Raspberries1 medium banana
A.M. Snack (78 calories)
1 hard-boiled egg sprinkled with a pinch each of salt and pepper
P.M. Snack (188 calories)
1/2 cup raspberries1 oz. dark chocolate
Dinner (521 calories)
1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium
Day 5
Mediterranean Ravioli
Breakfast (287 calories)
1 serving Muesli with Raspberries
P.M. Snack (210 calories)
Dinner (454 calories)
1 serving Mediterranean Ravioli with Artichokes & Olives
Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium
Day 6
6349105.jpg
A.M. Snack (200 calories)
1 medium apple1 Tbsp. peanut butter
Lunch (360 calories)
1 serving Veggie & Hummus Sandwich1 clementine
P.M. Snack (78 calories)
1 hard-boiled egg sprinkled with a pinch each salt and pepper
Dinner (465 calories)
1 serving Curried Sweet Potato & Peanut Soup1 (2-in.) slice whole-wheat baguette
Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium
Day 7
spinach-artichoke-dip-pasta
Breakfast (285 calories)
1 serving “Egg in a Hole” Peppers with Avocado Salsa
Lunch (345 calories)
1 serving Curried Sweet Potato & Peanut Soup
P.M. Snack (220 calories)
1 cup raspberries1 oz. dark chocolate
Dinner (556 calories)
1 1/2 serving Spinach & Artichoke Dip Pasta
Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium
a collage of some of the meals featured in the 7 day diet meal plan with a daily caloric intake of 1500 calories Credit: EatingWell
a collage of some of the meals featured in the 7 day diet meal plan with a daily caloric intake of 1500 calories
Credit: EatingWell
a graphic showing the 7 day weight loss meal plan with a caloric intake of 1500
a graphic showing the 7 day weight loss meal plan with a caloric intake of 1500
6859259.jpg
6859259.jpg
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
easy salmon cakes with dressing
easy salmon cakes with dressing
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Mediterranean Ravioli
Mediterranean Ravioli
6349105.jpg
6349105.jpg
spinach-artichoke-dip-pasta
spinach-artichoke-dip-pasta
